Five Tips to Get (and Keep!) Motivated
Establishing goals is a critical portion of the healthy living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to stay motivated.
How to Keep Motivated After Finalizing Goals Now that you’ve settled on your why, here are some good ideas to help you stay working to achieve your goals! Make it Part of Your Regimen This sounds uncomplicated, but making new ways can be difficult. It takes about a month to develop a habit. No matter your goal, schedule time to chip away at it every day. If you want to work out in the morning, put it on your calendar. If you want to meal plan every Sunday, pencil it in your agenda. With three weeks of consistency, it will become a part of your regular routine. Keep it Easy Break your goals into smaller, more achievable assignments. As an example, if you want to complete a marathon, you initiate training by running one mile a day–not 26! Follow this same method every time to establish a new goal. Reduce it into simpler assignments that will lead you to the last goal. Make it Exciting There’s no reason you can’t have fun during the process! Having an enjoyable time is not your foe–actually, it can be a fantastic driving force. Make time to to acknowledge your work. With all new responsibilities, you will learn and grow during the journey. And if your tasks are especially hard, reward yourself once you’ve completed them! Think About the Finish Line Develop a mental photo of yourself completing your goals: What does it resemble? How do you feel in that minute? Making a mental image is a strong mechanism that can help keep you on track and energized while working toward your end result. It’s an especially valuable method when your assignments are challenging. Remain Consistent Take the same action every single day–even if you don’t feel like it. Some days you may take huge action, while other days you might take a lesser amount of action. That’s OK! The important part is to keep consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Bellevue. We’re a goal-oriented group when it comes to fitness and nutrition. Find out more by signing up for a free week with us.">
How Exercise Affects Heart Health
Routine cardio exercise is critical for maintaining a healthy heart. Discover three easy ways you can increase your cardiovascular health. Kickstart your healthy lifestyle with a free week of heart-pumping and fat-burning classes at your local Farrells.
3 Ways to Improve Heart Health 1. Cardio Workouts Cardio exercise makes your heart healthier by upping your heart rate. Your heart sends extra blood to your muscles as your heart rate increases. The extra blood flow results in a bigger volume of blood returning to your heart. Over time, the larger blood volume enlarges the left ventricle, which is responsible for distributing oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a increased volume of blood, even when you’re resting. This lowers your blood pressure and lessens the amount of work your heart has to do. Related: What is Strength Training and Why is it Important? 2. Heart Rate Tracking At Farrell’s Bellevue, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to record activity during class. Exertion levels are watched throughout class to improve member results. Our certified instructors keep class between 80-90 percent exertion during high-intensity periods. Active recovery periods are set at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio fitness isn’t the only way to keep your heart strong. Nutrition also plays an important role in preventative heart health. Some of the best foods to eat are: Colorful vegetables Leafy greens Fibrous fruits Nuts and seeds Fish high in omega-3 And don’t forget to schedule your routine check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Proper nutrition and regular exercise are necessary for maintaining a healthy heart. Get started by claiming your free week at Farrell’s Bellevue.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are proven to be the best way to lose weight and burn fat. Plus, they don't take a lot of time, so they fit your calendar. Want to go to a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT exercises are fast and are convenient for your life. Even better is how your body responds after the workout. These workouts spark afterburn by expanding your metabolic rate. Simply put, you continue to burn calories after completing your workout—even while resting on the couch! HIIT workouts increase muscle and boost your metabolism. This helps your body burn fat for increased periods of time. Here are 12 more benefits of HIIT: Burns more calories more quickly Builds endurance Strengthens cardiovascular health Improves blood vessel activity Promotes blood sugar management Increases oxygen intake Decreases resting heart rate and blood pressure Reverses age-related muscle decline Triggers human growth hormone creation Builds fast-twitch muscles Promotes brain function Fights anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not close to a Farrell’s? No problem! We’ve made a basic yet effective HIIT workout you can do in your living room. No equipment required! Do each exercise for 45 seconds, then rest 15 seconds between each set. Do this circuit twice. Jump Squats Push-ups Burpees Alternating Side Lunges Mountain Climbers Plank Related: 6 Reasons Why Farrell’s Nutrition Works! Lose Weight and Burn Fat with FXB If you’re looking to burn body fat, increase muscle and enhance your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into fast, convenient workouts. Want to get started with a fun and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">
9 Habits for Looking & Feeling Younger
Juan Ponce de Leon may not have found the mythical fountain of youth, but there are many habits you can incorporate into your daily routine to help you feel - and look! - youthful and refreshed.